This article contains a chart of protein foods that could be incorporated into you diet. The recommended daily intake for protein is roughly 45 to 60 grams per day. As shown below in the chart of protein foods, meals that are high in protein include meats, milk & cheese, eggs, peanut butter, and various dried beans & peas.

Bacon - 100g: 25g

Baked potato - 8oz: 9g

Beef - 1oz: 7g

Bread - 1 slice: 4g

Cereal - 1/2cup: 4g

Cheese - 1oz: 7g

Egg - Medium: 6g

Fish - 1oz: 7g

Ham - 100g: 18g

Lentils (dry) - 1oz: 6.5g

Low fat yoghurt - 150g: 8g

Milk - 1cup: 8g

Ostrich - 1oz: 10g

Peanuts - 1oz: 7g

Poultry - 1oz: 7g

Red Beans - 1oz: 6g

Sausages - 100g: 12g

Tofu - 100g: 8g

However, different types of foods in the chart of protein foods have different types of benefits. For example:

Beans: Contains the most protein of all the vegetables, plus the fiber keeps you full for hours

Poultry: Most of the saturated fats can be eliminated by removing the skin

Fish: Offers the heart healthy omega-3 fatty acids and is in general less fatty than red meats